Raisin vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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Differences between raisins and cowpea (Black-eyed pea)
- Raisins have more potassium and vitamin B6, while cowpea (Black-eyed pea) has more folate, fiber, zinc, vitamin B1, iron, phosphorus, manganese, and vitamin B5.
- Cowpea (Black-eyed pea)'s daily need coverage for folate is 51% higher.
- Cowpea (Black-eyed pea) contains 3 times less potassium than raisins. Raisins contain 749mg of potassium, while cowpea (Black-eyed pea) contains 278mg.
- Cowpea (Black-eyed pea) has a lower glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of raisins is 64.
The food types used in this comparison are Raisins, seedless and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +169.4% |
| Contains more CopperCopper | +18.7% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more IronIron | +33.5% |
| Contains more ZincZinc | +486.4% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +58.9% |
| Contains more SeleniumSelenium | +316.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +475% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +54.7% |
| Contains more Vitamin B6Vitamin B6 | +74% |
| Contains more Vitamin KVitamin K | +105.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B5Vitamin B5 | +332.6% |
| Contains more FolateFolate | +4060% |
| Contains more CholineCholine | +190.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 5µg | 208µg | 51% |
| Fructose | 29.68g | 37% | |
| Carbs | 79.18g | 20.76g | 19% |
| Potassium | 749mg | 278mg | 14% |
| Fiber | 3.7g | 6.5g | 11% |
| Zinc | 0.22mg | 1.29mg | 10% |
| Calories | 299kcal | 116kcal | 9% |
| Protein | 3.07g | 7.73g | 9% |
| Manganese | 0.299mg | 0.475mg | 8% |
| Phosphorus | 101mg | 156mg | 8% |
| Vitamin B1 | 0.106mg | 0.202mg | 8% |
| Iron | 1.88mg | 2.51mg | 8% |
| Copper | 0.318mg | 0.268mg | 6% |
| Vitamin B6 | 0.174mg | 0.1mg | 6% |
| Vitamin B5 | 0.095mg | 0.411mg | 6% |
| Vitamin B2 | 0.125mg | 0.055mg | 5% |
| Magnesium | 32mg | 53mg | 5% |
| Choline | 11.1mg | 32.2mg | 4% |
| Selenium | 0.6µg | 2.5µg | 3% |
| Calcium | 50mg | 24mg | 3% |
| Vitamin B3 | 0.766mg | 0.495mg | 2% |
| Vitamin K | 3.5µg | 1.7µg | 2% |
| Vitamin C | 2.3mg | 0.4mg | 2% |
| Polyunsaturated fat | 0.037g | 0.225g | 1% |
| Vitamin E | 0.12mg | 0.28mg | 1% |
| Starch | 2.7g | 1% | |
| Fats | 0.46g | 0.53g | 0% |
| Net carbs | 75.48g | 14.26g | N/A |
| Sugar | 59.19g | 3.3g | N/A |
| Sodium | 11mg | 4mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.058g | 0.138g | 0% |
| Monounsaturated fat | 0.051g | 0.044g | 0% |
| Tryptophan | 0.05mg | 0.095mg | 0% |
| Threonine | 0.077mg | 0.294mg | 0% |
| Isoleucine | 0.057mg | 0.314mg | 0% |
| Leucine | 0.096mg | 0.592mg | 0% |
| Lysine | 0.084mg | 0.523mg | 0% |
| Methionine | 0.021mg | 0.11mg | 0% |
| Phenylalanine | 0.065mg | 0.451mg | 0% |
| Valine | 0.083mg | 0.368mg | 0% |
| Histidine | 0.072mg | 0.24mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more CarbsCarbs | +281.4% |
| Contains more OtherOther | +97.9% |
| Contains more ProteinProtein | +151.8% |
| Contains more FatsFats | +15.2% |
| Contains more WaterWater | +353.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +15.9% |
| Contains more Poly. FatPolyunsaturated fat | +508.1% |
